Announcements “In Her Physique” clinic on Saturday Oct 2 @ 10am here at CFVU. Come learn to fix/strengthen your pelvic floor.Beach/Member Appreciation WOD, Saturday, Oct 9th. Please RSVP via FB event page. WOD starts at 945am. CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400m run Into… 10 bootstrappers 10 push up down dog 10 goodmornings 10 squat jumps Into movement demo/prep Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 18 55 Box Jumps (24/20) 55 Wall Balls (20/14) 55 cal row or 40/30 cal bike 55 KB Swings (53/35)(35/26)RX+ 70/53 Scaled Less weight Step Ups 30-40 reps of each movmt For a big class partner up and start at different partsRead more

Announcements “In Her Physique” clinic on Saturday Oct 2 @ 10am here at CFVU. Come learn to fix/strengthen your pelvic floor.Beach/Member Appreciation WOD, Saturday, Oct 9th. Please RSVP via FB event page. WOD starts at 945am. CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS ON A 5:00 RUNNING CLOCK… 20 Crossbody Mountain Climbers 10 Bootstrappers 10 Alt. Elbow to Instep 5 Squat Thrusts 5 Burpees *Once the 3 Sets are complete, the athletes will perform 30’ Shuttle Runs in time remaining at an EZ pace. Workout Metcon (Time) FOR TIME 800m Run 60 Wall Balls (20/14)|(14/10) 40 Push-Ups* 50 Wall Balls 400m Run 30 Push-Ups 40 Wall Balls 20 Push-Ups 800m Run *Hand Release Push-Ups Optional (Score is Time) KG WB: (9/6)|(6/5) Partner Workout Option Metcon (Time) IN TEAMS OF 2… FOR TIME* 800m WB Run 80 Wall Balls (20/14)|(14/10) 80 Push-Ups 60 Wall Balls...Read more

Announcements “In Her Physique” clinic on Saturday Oct 2 @ 10am here at CFVU. Come learn to fix/strengthen your pelvic floor.Beach/Member Appreciation WOD, Saturday, Oct 9th. Please RSVP via FB event page. WOD starts at 945am. CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 8:00 Running Clock… 500m Row Into… 4 Sets* 6 Clean Deadlifts 4/4 Elbow Punches 6 Hang Muscle Cleans Strength Metcon (Weight) ON A 15:00 RUNNING CLOCK… Build to a Heavy Complex of: 1 Power Clean + 1 Hang Power Clean + 1 High Hang Power Clean (Score is Weight) Workout Metcon (Time) FOR TIME 1500/1250m Row 45 Hang Power Clean (155/105)|(115/75) *Partition Row & Reps in any way or order to complete the work. (Score is Time) KG BB: (70/47.5)|(52.5/35)Read more

Announcements “In Her Physique” clinic on Saturday Oct 2 @ 10am here at CFVU. Come learn to fix/strengthen your pelvic floor.Beach/Member Appreciation WOD, Saturday, Oct 9th. Please RSVP via FB event page. WOD starts at 945am. CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES :30 BIke @ Start Light-Mod Pace 5/5 KB Bent Over Row 5 Up-Down to Target 10 Alt. KB Horn Taps *Increase the pace on the bike each round Skill Metcon (No Measure) ON A 10:00 RUNNING CLOCK… Practice Strict RMU or Strict False Grip Ring Row Immediately Into… ON A 5:00 RUNNING CLOCK… Practice Connecting RMU Together via Kipping or Transition Work (No Measure) Workout Metcon (AMRAP – Reps) 3 SETS FOR REPS 40/30 Cal Bike Max Reps Unbroken Ring Muscle-Ups or Ring Rows* 15 Burpee to Target :30 Single KB Front Rack Hold (R) (70/53)|(53/35) :30 Single KB...Read more

Announcements “In Her Physique” clinic on Saturday Oct 2 @ 10am here at CFVU. Come learn to fix/strengthen your pelvic floor.Beach/Member Appreciation WOD, Saturday, Oct 9th. Please RSVP via FB event page. WOD starts at 945am. CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS (8:00 Cap) 200m Run :30 Tuck Hold 10/10 Lateral Step-Ups 8 Push-Up to Pike Position 10 Barbell Sumo Good Mornings Workout Metcon (AMRAP – Rounds and Reps) 4 SETS AMRAP x 5 MINUTES 15 Box Jumps (24/20) 20 Sumo Deadlifts (185/135)|(135/95)* 10 Handstand Push-Ups -Rest 2:00 b/t Sets- *The Sumo Deadlift reps decrease by 5 each Set. Set 1: 20 reps / Set 2: 15 reps / Set 3: 10 reps / Set 4: 5 reps. Start each AMRAP from the top. BB1: (185/135)|(135/95) BB2: (225/155)|(155/105) BB3: (255/175)|(175/115) BB4: (275/185)|(185/135) (Score is Rounds + Reps) HSPU Option 1: Pike Push-Ups HSPU...Read more